diet tips

Know why you want to lose weight

You may think just shedding those extra pounds would be satisfying. Of course it would be nice to fit into smaller clothes and be able to run without getting out of breath.
But if you want to lose weight for the wrong reasons, like many others before you, there's a good chance that either your diet will fail or that you will put weight back on after your diet is over.

3 Good reasons for wanting to lose weight

• To get fit
• To avoid health problems
• To improve your self confidence

See the difference? If you want to lose weight for you, you are much more likely to be pleased with the results! Understand your motivation, then use our free diet tips to help maintain your motivation
Willpower

3 Bad reasons for wanting to lose weight:

• To make a bad relationship good
• To make someone proud of you
• To make someone like you

 

Is there fast food that won't make me fat?

I often find myself far from home and hitting up the fast food drive-thru.  I know that it is not optimal, but there are actually some fast foods that you can eat that will at least allow you maintain a healthy weight.   There are plenty of bad things typical to fast food:  high fat, simple carbohydrates, and lack of nutrients.   I must say, even these choices here are minor offendors!

 

Moderation is the key.  Did you know that food portion sizes in the U.S. have grown about 50% in recent decades?   We are eating up to an extra 200 calories per meal than we did previously.   It used to be normal to actually eat a small hamburger the size of your palm, and wash it down with a soda that is child-sized by today’s standards!    Now, it seems everyone is scarfing down giant monster burgers with extra-large fries and drinks the size of their head.

2 simple strategies for eating fast food while trying to maintain your weight:

1.  Only 3 Grams of Fat per 100 Calories. Looking at your entire meal, attempt to keep it between 350-450 calories with about 30% fat (about 12 grams).    A super quick way to see if something has under 30% fat is to do some quick math (3 fat grams for every 100 calories).   For example,  if a sandwich has 300 calories (at 3 grams per 100 calories)  there better not be much more than 9 grams of fat in that sandwich.  You can give and take a couple and it won’t kill you.   Realize that this could mean that even if a taco only has 6 grams of fat, it may be a bad choice if it only has 100 calories (55% fat).    It is the proportion of fat to calories that you should look at.

2. Don’t “combo-meal”  it. No soda & no fries!   Avoid those worthless calories.   If you must down the fizzy brown stuff, then by all means drink a “diet” soda.   I prefer water or unsweetened ice tea, and generaly only order a sandwich, burger, or taco.   There are simply no health benefits to french fries that I am aware of.   I’m not a huge fan of fast-food salads, because the dressing usually ruins the health-factor.   At times I will order a side order, if I can fit it into my rule #1.   Again, the bottom line here is “portion size”.    Keep an eye on the kid’s meals, because they often have contain adult size calories!

Diet tricks

• Tape a picture of your skinny self to the refrigerator for inspiration. Remind yourself what you can look like.
• Tape a picture of your fat self to the refrigerator for motivation. Remind yourself what you don’t want to look like.

Fat Burning Food List

Berries

You probably know that fiber is the magic bullet of weight loss success. It keeps you satisfied throughout the day — and away from the fridge. But you may not know that berries are an excellent roughage source. Raspberries are the fiber queens with 8 grams per cup. Blackberries come in a close second with 7.4 grams, and blueberries have 3.5 grams.

Turkey

This clucker has the fewest calories per ounce of any animal protein. Like dairy, it contains the amino acid leucine, which may play a role in preserving muscle mass during weight loss, keeping metabolism running at full speed. Protein is also more satiating than fat or carbs — so you're less likely to overeat. Find your favorite turkey recipe in WH's "10 Foods, 40 Recipes."

Enova Oil

Enova — made from soy and canola oils — is made of diglycerides, a type of fat that's metabolized differently from triglycerides (found in other oils — even olive) and so not stored as fat as easily. In a study in the American Journal of Clinical Nutrition, dieters who used Enova lost more weight than those who used other oils.

Peanuts

Ironically, this elephant favorite fights weight gain, slows rises in blood sugar, and curbs hunger. One study from Purdue University found that individuals who added 500 calories of peanuts to their diets for 3 weeks experienced almost no change in body weight and a 24 percent drop in triglycerides — blood fats associated with heart disease. Researcher Rick Mattes, Ph.D., says peanuts' satiating power helps people eat less overall.

Low-fat Yogurt

Plain, low-fat yogurt is one of the best sources of calcium — a mineral that may fight fat. According to Michael B. Zemel, Ph.D., director of the Nutrition Institute at the of Tennessee, not getting enough calcium triggers the release of calcitriol, a hormone that causes us to store fat, whereas meeting our daily calcium needs helps us burn fat more efficiently. Like turkey, yogurt and other dairy foods are leading sources of leucine, which also helps fight fat.

Breakfast Cereal

By boosting fiber and providing fewer calories from fat than other popular breakfasts (bacon and eggs, anyone?), ready-to-eat cereal can help you fill up — and slim down. Study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods. To get the most bang for your breakfast buck, choose fiber-rich (aim for 5 grams per serving), low-fat cereals like Kashi Heart to Heart. For more top brefast cereals, see WH's Guide to the Healthiest Cereals.

More fitness tips!

Mix it up. Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.

Change your scenery. Workouts getting a little boring? Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.

Healthy Weight Loss Tips

Getting started with healthy weight loss

While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:

Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help to jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.
Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—so that you can get the encouragement you need.
Slow and steady wins the race. Aim to lose 1 to 2 pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.
Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as goals like wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.
Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch of your waist lost. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.

Keep in mind, it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis. If one diet plan doesn’t work, then try another one. There are many ways to lose weight. The key is to find what works for you.

Nutrition Tips

Divide your plate. Divide your plate, conquer your weight. Fill half of your plate with veggies or salad (watch those fatty dressings!) One-quarter should be lean protein—fish, chicken or beef—grilled, baked or poached. And the last quarter should be starch—but watch the butter or oil. It’s easy to remember at home, or in a restaurant.

Drink your H2O. Feeling tired or hungry? You may just be thirsty. Make sure you get at least 6 glasses of water a day. Water helps your body transport nutrients and eliminate toxins. Get tired of all the agua? Add a cucumber or lemon slice to jazz it up!